$Unique_ID{BRK01956} $Pretitle{} $Title{How does Inactivity Affect Physical Fitness?} $Subject{Inactivity Physical Fitness activity endurance maximal heart rate rates detrain detraining exercise exercises benefit benefits stop stopped stopping quit quitting} $Volume{} $Log{} Copyright (c) 1993 Tribune Media Services, Inc. How does Inactivity Affect Physical Fitness? ------------------------------------------------------------------------------ QUESTION: For the last two years, I participated in an aerobics class at least three times a week. I now feel fit, am trim and happy. Unfortunately, I have been transferred to another office, in another town, with a schedule that just doesn't permit me to continue my current level of activity. How long will my present state of fitness last? ------------------------------------------------------------------------------ ANSWER: Not too long, if you stop your training program completely. Fitness can be measured in terms of endurance, changes in your maximal heart rate, as well as other criteria, all of which begin to decline rapidly during the first 12 days after you stop. They continue to retreat from the high levels you achieved after that, but in a more gradual fashion. This reduction in fitness is called "detraining", and if you value your hard won gains, you may wish to take a word of advice. Although you may always retrain to get back to your highest level of fitness, the road will not be as long nor as difficult if you manage to put even a little exercise into your new schedule. Make your sessions more intense, a bit faster or more energetic than your usual session. A shorter period of time can then provide almost the same benefits as a longer session. Try for two sessions a week if you can't make it to three, or even just once a week if that is all you can manage. Any exercise you do now will reduce the time needed to get back into high, when you start again, and any activity now will slow down the detraining effect. And that includes running upstairs on a regular basis instead of using elevators, and walking instead of taking public transportation. You will still be better off than those who have never trained, even after three months, but continuing complete inactivity will eventually put you back to square one. ---------------- The material contained here is "FOR INFORMATION ONLY" and should not replace the counsel and advice of your personal physician. Promptly consulting your doctor is the best path to a quick and successful resolution of any medical problem.